fitness for life section 1 chapter 1 Flashcards
ability of the body to deliver oxygen and nutrients to tissues and to remove wastes over sustained periods of time
cardiovascular endurance
strength deals with the ability of a muscle to exert force for a brief time period, while endurance is the ability of muscles, to sustain repeated contractions or to continue to apply force against an inert object
muscular strength and endurance
this denotes the ability to move joints and use muscles through their full range
flexibility
composition refers to the body in terms of lean mass and fat mass. Having the optimal ratio of fat to lean mass is an indication of fitness. Performing the right set of exercises can help people get rid of body fat and increase or maintain muscle mass.
body composition
list the 4 categories used to judge physical fitness`
cardiovascular endurance, muscular strength and endurance, flexibility, body composition
what can yield substantial health benefits? including increased aerobic fitness.
walking
this will firm your butt, legs, and your stomach
stair climbing
you can burn over 100 calories in 20 mins by doing
daily chores
during this type of exercise you repeatedly move large muscles in your arms, legs, and hip. you notice your body’s responses quickly, you’ll breathe faster and more deeply, this minimizes the amount of oxygen in your blood, your heart will beat faster, which increases blood flow between your muscles and your lungs.
aerobic exercise
combined with a healthy diet, aerobic exercise helps you lose weight and keep it off
control your weight
aerobic exercise may make you tired in the short term. but over the long-term, you’ll enjoy increased stamina and reduced fatigue
increase your stamina
aerobic exercise activates your immune system. this leaves you less susceptible to minor viral illnesses, such as colds and flu.
ward of viral illnesses
aerobic exercise reduces the risk of many conditions, including obesity, heart disease, high blood pressure, type 2 diabetes, stroke, and certain types of cancer. weight-bearing aerobic exercises, such as walking, reduce the risk of osteoporosis
reduce health risk
aerobic exercise helps lower high blood pressure and control blood sugar. if you’ve had a heart attack, aerobic exercise helps prevent subsequent attacks.
manage chronic conditions
a stronger heart doesn’t need to beat as fast. A stronger heart also pumps blood more efficiently, which improves blood flow to all parts of your body
strengthen your heart
aerobic exercise boosts your high-density lipoprotein or good cholesterol, and it lowers your low-density lipoprotein or bad cholesterol. the potential result? less buildup of plaque in your arteries
keep your arteries clear
aerobic exercise can ease the gloominess of depression, reduce the tension associated with anxiety, and promote relaxation
boost your mood
aerobic exercise keeps your muscles strong, which can help you maintain mobility as you get older. aerobic exercise also keeps your mind sharp. at least 30 mins of aerobic exercise three times a week to reduce cognitive decline in older adults
stay active and independent as you get older
people who participate in aerobic exercise appear to live longer than those who don’t exercise regularly
live longer
10 benefits of aerobic exercise
- control your weight
- increase your stamina
- ward off viral illness
- reduce health risks
- manage chronic conditions
- strengthen your heart
- keep your arteries clear
- boost your mood
- stay active and independent as you get older
- live longer
when you begin exercising what should you do first?
start slowly
to get the most benefits with the fewest risks. If you have not been exercising. start at a slow pace and gradually increase the amount of time and the pace of your activity as you become more fit
increase your workout in stages
if you like team sports or group activities, choose basketball or an aerobics class. if you prefer individual activities, choose swimming or walking. Also, plan your activities for a time of day that suits your personality. If you have more energy in the morning, plan activities that can be done at the beginning of the day.
select activities that fit your personality and have an element of fun.
to gain the most health benefits, it is important to exercise as regularly as possible. alternating your aerobic activities helps tp keep the excitement and anticipation in each sport alive
create a workout schedule
there are legitimate reasons why so many athletics shoes exist in the market today. Diverse exercises, from walking to tennis to aerobics and running, require different shoes. Also, appropriate workout attire that moves and breathes properly is essential
find the right shoes for your activity
when parents are active, their children are more likely to be active and stay active for the rest of their lives.
encourage your family or friends to support or join you in your activity
set short-term as well as long-term goals and celebrate every success, no matter how small
challenge yourself
7 tips for adding aerobics into your daily life
- maintain a comfortable pace
- increase your workout in stages
- select activities that fit your personality and have an element of fun
- create a workout schedule
- find the tight shoes for your activity
- encourage family or friends to support or join you in your activities
- challenge yourself
basic philosophy about what is necessary to achieve a training outcome from an exercise program
F.I.T.T principal
What does F.I.T.T stand for
F- frequency
I- intensity
T- type
T- time
number of times you exercise
Frequency
level of effort you put into each exercise
Intensity
measure of how much total time is spent doing an exercise routine
Time
whether you do aerobics or strength training, during your exercise sessions and the specific exercises you select for each.
Type
